I know a number of people will have started this new year with the aim to eat healthier, so I thought I should post this recipe early as it has claimed to be the “world’s healthiest meal” (by it’s creator – check out the link). Even though it may not be the lowest in fat (which many people will be trying to reduce), it is quite high in antioxidants which are very important in a healthy diet.
Everyone who I trialed this dish out on (including me) was very skeptical – blueberry and curry don’t sound like two words that really go together. I got even more skeptical when I tried the dried goji berries we had bought. I’m not a big fan of them dried and by themselves. Although I still thought we may as well give the dish a go.
It was quite easy to cook and prepare. The blueberry and youghurt mix is a gorgeous bright purple and the dish remained like this for half the time it was cooking. Once it was finished cooking it looked like a normal beef curry – yes, just looking at it, it does look like beef. The flavours worked fabulously together and the goji berries plumped up a bit in the pilau. I even enjoyed a few thawed blueberries with the dish.
This may even be a good dish to try on someone who doesn’t eat enough fruit and vegetables (hahaha, my trick worked and my culprit ate all the sauce (pureed blueberries) and goji berries). We will be eating this again (time to go look out for some specials on blueberries, goji berries and spices). Perhaps in a few years I will be able to use some from my own blueberry bush:
Chicken Curry with Blueberries and Goji Berry Pilau
Recipe by Mr Bains
20g coriander, chopped
200g fresh or frozen blueberries
2 tablespoons freshly grated ginger
3/4 teaspoon salt or to taste
500g low-fat Greek yoghurt
4 cloves of garlic finely chopped
3 tablespoons olive oil
1 teaspoon turmeric
2 tablespoons ground cinnamon
1 teaspoon chilli powder (I used 1/2 teaspoon medium chilli powder)
500g of chicken breast, cut into bite-sized chunks
1 teaspoon garam masala
For the Pilau Rice
2 teaspoons cumin seeds
2 tablespoons olive oil
1 small onion, sliced
1 teaspoon turmeric
1 grated carrot
1 cup Basmati rice
1 3/4 cups of boiling water
1/2 teaspoon salt or to taste
50g goji berries
Handful of peas (I poured boiling water over some frozen peas before using)
Blend the chopped coriander, blueberries, ginger and salt with 500g of low-fat Greek yoghurt, and set aside.
Place the chopped garlic into a saucepan with the olive oil and heat on a low-medium flame until the garlic starts to turn brown – this should take no longer than one or two minutes. Add the turmeric, mix well and heat through for 20 seconds. Mix in the ground cinnamon and chilli powder and cook for a further 20 seconds.
Add the chopped chicken breast, and seal, stirring frequently – this should take no more than five minutes. Now slowly pour the yoghurt mixture, mixing into the chicken, and bring to a simmer on a low heat. Simmer for 10 minutes uncovered, stirring from time to time. Mix through the garam masala and garnish with extra coriander.
To cook the pilau place the cumin seeds and olive oil into a saucepan and heat on a low-medium flame until the seeds begin to pop – about three minutes. Fry the onion and cook until soft. Then add the turmeric powder, stir and heat for 20 seconds and add one grated carrot. Cook for two minutes.
Place the onion mixture, basmati rice, pinch of salt and the 1 3/4 cups of boiling water into a large microwaveable bowl and mix with a fork. Cook uncovered in the microwave for 4 minutes (700W), 3 1/2 minutes (800W) or 3 minutes (900W). Mix and cook for a further 4 minutes (700W), 3 1/2 minutes(800W) or 3 minutes (900W). Finally cover and continue to cook for 4 minutes (700W), 3 1/2 minutes (800W) or 3 minutes (900W). (For the rice, I left the onion mix in the saucepan, added the rice, salt and boiling water and when it came to the boil, turned it down to really low. I cooked this for 10 minutes, then added the goji berries and peas, turned the heat off and left for another 10 minutes covered before serving)
To finish add the goji berries and peas and let stand covered for 10 minutes. Fluff the pilau with a fork, and serve.
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